The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:

1900 Temple Drive
Winter Park FL 32789

Time: 4 pm – 8 pm

Mark your calendars cause we are going to have a blast.

Run Quote:

A run begins the moment you start running. – Adidas

Take advantage of your Discounts!

All USA Triathlon members receive exclusive discounts through the organization’s partners. Find a range of products to support all parts of the multisport lifestyle ranging from travel discounts to insurance and energy gels. Find more information at www.usatriathlon.org/discountspreview and access exclusive codes for USA Triathlon members discounts at www.usatriathlon.org/discounts

2015 End of Season – Block Training

As the season dwindles down, it is a great opportunity to work on your weaknesses and build your strengths. Therefore, we are going to a set of Block training – 3 weeks of each individual sport. Starting this week we are going to 3 weeks of run focus. Even tho it is a run focus, we still will have shorter bikes and swims at high intensity.

This will be the order of block training:

Week

Focus

November 3, 2015

Run – 1

November 10, 2015

Run – 2

November 17, 2015

Run – 3

November 24, 2015

Bike – 1

December 1, 2015

Bike – 2

December 8, 2015

Bike – 3

December 15, 2015

Bike – 4

December 22, 2015

Swim – 1

December 29, 2015

Swim – 2

January 5, 2015

Swim – 3

Schedule your Bike Fitting – Today!

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency. An optimal position on the bike will allow for greater comfort and enjoyment while riding. All bodies are different and your position on the bike should reflect your biomechanics.

Who can benefit from a bike fit?

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit. Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

How long does a Bike fitting take?

An average fit with fitting lasts 90 minutes. However, if you have major adjustments or component changes, the fit may be longer.

Is it the adrenaline rush of the finish line? The discipline and structure of training? Or the sense of community you feel from fellow triathletes? Maybe it’s a little bit of everything that makes triathlon so indescribably addicting.

Whatever your reason, we’re giving you one more! Make a decision in 2016 on what races you want to do. If it is a Olympic Distance or up to an Ironman Distance, now it is the time to start building your strengths and weaknesses!

Many athletes from the club have races towards the end of the year and may others have started doing their Marathon training. If you need guidance on how to plan your training and how does the club can help, please reach out to me.

Calendar

Enclosed you will find the breakdown for this weekend:

Next weekend is the Great Clermont Triathlon, so many roads will be closed in Clermont. Therefore, we are going to be riding out of UCF this upcoming weekend again.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time

5:30 AM

5 am

5:30 – 6:50 am

5 am

5:30 – 6:50 am

7:30 am

OFF

Sport

SWIM

Bike trainer / Run

Swim

Track

Swim

Bike/Run

Note

3:30hr – 4 ours / 20 min run

Location

Aquatic Center

Dtwn

Aquatic Center

Dtwn

Aquatic Center

UCF Research Pkwy

Holiday Party!

The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home:

I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves. Keep up the good work!

Shut up in There! What really goes in your head while you are running?

The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in revers, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around.

Have you hear the following voices in your head:

The whiner: “I can’t believe how much long I have to run.” Focus on the next walk break or the next run segment. Look forward to the next tree or benchmark.

Congratulations to all of the athletes who raced this past weekend at Timberman 70.3:

Zachary Sinnott

Grant Sinnott

I am proud of you. Your hard work has paid off!

Power Play

I always love reading an article when it explemplifiues and supports what I preach. If you’ve ever sprinted to the finish of a 5k, you understand the importance of fast-twitch muscle fibers (even if you wouldn’t use those exact words). The power short bursts of speed, and an excellent way to develop that strength is with plyometric exercises, such as box jumps, jump squats and high skips.

Runners who tackle longer distances or who never race at all also benefit from these challenging exercises. At the end of a long run or race, when slow-twitch muscles become fatigued, well trained fast-twitch muscles can take up the slack, allowing you to run longer. Therefore, when you’re coach tell you to do a specific exercise. Do it!

tClermont Sprint Triathlon.We are also going to have a club cook out and picnic. Also, keep in mind that the race is starting 15 min before schedule. We want to have as much representation as possible.

BBQ and Cookout! I will make an announcement this morning and ask to who can bring what to the picnic. Please bring your family as we can literally get in the water this time.

Many athletes are hitting great numbers while running or biking! However, when it comes race day you try to hit the same pace and power output… you just can’t get there.

While training should challenge you, it’s not meant to test you in all of the same ways that racing does. If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.

The athlete can be pushing themselves too hard in the training, pushing for faster times to show they are in greater and greater race shape. But, many athletes can be racing the training and on race day, they can race flat, tired and unable to come anywhere close to what their training suggested.

Therefore, it is very important to follow your paces during training and don’t be going to hard. As you approach your next big race, don’t leave your race in training. Make racing special by saving your best efforts for race day.

Coming on September 27, 2015 and taking place in Georgia’s Premier Cycling Venue, the Six Gap Century & Three Gap Fifty boasts many of the same roads and mountain climbs as the elite Tour de Georgia. Come ride the Ride of the Pros!

The Six Gap Century’s ultra challenging route takes you up and down six of the steepest climbs in the North Georgia Mountains. Test your stamina with more than 11,200 feet of vertical climbing over the 104 mile course. Elevations for the six gaps in this ride range from 1,400 feet to 3,460 feet. The toughest climb, Hogpen Gap, will test even the strongest riders, averaging a 7% grade for seven miles, with sections as steep as 15%.

100 miles. 11,200 vertical feet. 3,000 friends.

There will be three distances:

Six Gap

Three Gap (50 miler)

Valley (35 miler)

So there are rides for everyone. Bring the family and make it an event.